ADAS CAREH (LENTIL BUTTER)
Servings: 4
Ingredients:
1 cup lentils
1/2 tsp Salt
2 1/4 cup Water
1 tbsp Olive oil
6 Green onions -- sliced
1 sm Garlic clove -- minced
1 1/2 tbsp Parsley
1 dash Cayenne
1 dash Turmeric
1/4 cup Water -- as needed
Instructions
Combine water, lentils, salt in a pot. Cook till lentils are soft. Drain, reserve stock.
Heat oil in skillet & saute onions & garlic till onions are translucent.
Add parsley & spices & cook another minute.
Set aside.
Combine lentils, cooking water & onion mixture in a food processor, adding more water a tb at a time as needed till the mixture reaches a spreadable consistency.
Refrigerate a few hours before serving.
Spread on whole grain crackers or use as a vegetable dip.
AVOCADO GREEN ONION PARTY DIP
Makes 7 servings
Each serving equals one 5 A Day serving
Ingredients
1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup green onions, sliced
1/4 cup carrots, shredded
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds
Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudités and melba toast rounds, allowing 1/2 cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.
BACON HORSERADISH DIP
Number of Servings: 6 to 8
6 Strips bacon
16 Oz. Container sour cream
4 Green onions
1/3 Cup Cream-style horseradish
Fresh ground pepper
Chips, vegetables for dipping
Fry bacon until crisp, drain.
Reserve 2 Tbsp. of the drippings.
Chop the bacon coarsely, reserve 1 Tbsp. for garnish.
Slice the green onions, reserve 1 Tbsp. for garnish.
Mix bacon drippings, sour cream, horseradish, bacon, green onions and a goodly amount of pepper.
Place in serving bowl, and garnish with bacon, sliced onions and more freshly ground pepper.
Serve with chips, vegetables or other favorites for dipping.
BLACK BEAN AND CORN DIP
makes 3 cups
Ingredients:
• 1 - 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home
• 2 cups cooked fresh, frozen or canned corn
• 2 green onions, sliced
• 1/2 cup plain nonfat yogurt
• 1/2 teaspoon thyme
• 1/2 teaspoon chili powder
• Black pepper to taste
Directions:
1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
2. If the dip is too thick, stir in two tablespoons of yogurt.
BLACK BEAN DIP
Makes 4 cups.
2 15-oz cans black beans, drained
1/2 cup chicken broth
3 cloves garlic, minced
4 tablespoons fresh lemon juice
2 teaspoons ground cumin
1 jalapeno pepper, seeded and minced *
1/2 teaspoon salt
Fresh cilantro sprigs, for garnish
Directions
In food processor, blend together all ingredients except cilantro.
Remove bean dip to serving bowl; cover and refrigerate until serving time.
Garnish with fresh cilantro.
* Use rubber gloves when handling hot pepper.
Serving Suggestions
Simple dip that is a great way to enjoy the game or have for a barbecue.
Make ahead of time for the flavors to marry.
Serve with tortilla chips or pita bread pieces.
BLACK BEAN HUMMUS
Serves 16-18 people - Makes about 3 cups.
1 16-oz. can black beans, drained
1 16-oz. can butter beans, drained
1 garlic clove, minced
1 teaspoon ground cumin
2 tablespoons tahini (Sesame seed paste, available at natural food stores and some supermarkets)
1 tablespoon lemon juice
4 tablespoons olive oil
Salt and pepper, to taste
Chopped fresh cilantro, to garnish
Directions
Place all the ingredients except salt, pepper and cilantro in food processor bowl; blend together well.
Season to taste with salt and pepper; cover and chill.
Garnish with cilantro and serve with crudites and crackers.
Serving Suggestions
Having a party?
Need some appetizers besides the regular chips and sour cream dip?
Serve this bean dip with toasted pita triangles or woven wheat crackers.
Black Bean Salsa
12 servings
Preparation Time: 10 Minutes
Cooking Time: 0 Minutes
1 can (15 ounces) black beans, rinsed and drained
1/4 cup finely chopped red onion
1/4 cup finely chopped tomato
1 clove garlic, finely chopped
1 tablespoon finely chopped fresh cilantro
1/2 teaspoon hot pepper sauce
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Pinch ground cumin
1. In food processor bowl, process beans, onion, tomato and garlic until almost smooth.
2. Transfer bean mixture to bowl. Add cilantro, hot pepper sauce, salt, white pepper and cumin; mix until blended.
3. Cover and refrigerate until ready to serve. Serve with French-fried potatoes or roasted potato wedges.
BLACK-EYED PEA DIP
Makes 5 cups.
1 15-oz. can black-eyed peas, drained
1 15-oz. can white or yellow hominy, drained
1/2 cup chopped mild onion
1/4 cup fresh cilantro
1 cup salsa
2 garlic cloves, minced
Cooking Directions
In large bowl, stir together all ingredients well; cover and refrigerate to let flavors blend, at least two hours or overnight.
Serving Suggestions
This easy dip can be made the day before the big tailgating party. Serve with low-fat tortilla chips or pita bread pieces.
CABERNET PEPPERCORN DIPPING SAUCE
Makes about 1 cup sauce.
1 cup Cabernet Sauvignon wine
1 cup chicken broth
1/2 teaspoon whole black peppercorns
1/4 cup butter (1/2 stick), cut into pieces
3 tablespoons honey
1/2 teaspoon dried thyme leaves, optional
Cooking Directions
In medium skillet, combine wine, broth and peppercorns.
Bring to boil; reduce heat to medium.
Cook, uncovered until mixture reduces in half (about 15 minutes).
Remove peppercorns. Stir in butter, honey and thyme until butter is melted.
Serve warm with baked fully-cooked ham.
Serving Suggestions
Decandant sauce with a kick. Perfect for fully cooked ham or pork roast.
CAESER VEGETABLE DIP
Makes 2 1/2 cups. One tablespoon equals one serving.
2 cups mayonnaise, reduced-fat, if desired
2 2-ounce cans anchovies, undrained
1/4 cup Dijon-style mustard
1/4 cup fresh lemon juice
1/4 cup minced green onion, white only
1 teaspoon ground white pepper
2 tablespoons capers, drained
Vegetable Dippers*
Cooking Directions
In a blender or food processor, blend together first six ingredients.
Turn into serving dish, stir in capers and cover and refrigerate until serving.
If desired, top with additional drained capers before serving with Vegetable Dippers.
*Vegetable Dippers: Fresh snow peas or sugar snap peas, baby carrots, fresh radishes, cucumber slices, green onions, jicama sticks, cherry tomatoes, broccoli florets.
Serving Suggestions
Have this dip as part of a tail-gating party or with an appetizer buffet. Give it time to allow the flavors to mingle before serving.
CARAMELIZED ONION AND GREEN OLIVE TAPENADE
Makes 3 cups
Ingredients:
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1/2 teaspoon dried thyme
• 4 garlic cloves, minced
• 1/4 cup dry white wine
• 2 tablespoons white wine vinegar
• 2 cups pitted green olives
• 1/4 teaspoon freshly ground black pepper
Directions:
1. Heat olive oil in a small saucepan over medium heat. Add onion and cook for 7-8 minutes until softened, stirring occasionally.
2. Stir in thyme and garlic and cook for 2 minutes.
3. Add wine and vinegar, bring to a boil then reduce heat to low and cook for an additional 7 minutes or until most of the liquid evaporates, stirring occasionally.
4. Place onion mixture in a food processor then add the olives and black pepper. Process until smooth.
NUTRITION FACTS:
Serving Size: 1 tablespoon (14 g)
Servings Per Recipe: 28
CHEDDAR BACON & DRIED APPLE SPREAD
Makes about 1 1/4 cups.
1 cup grated sharp Cheddar cheese
3 slices bacon, cooked crisp and crumbled
3/4 cup finely chopped dried apples
2 teaspoons minced bottled chutney
1 tablespoon mayonnaise
3 tablespoons plain yogurt
2 teaspoons snipped fresh chives
Directions
In a medium bowl, stir together cheese, bacon, dried apples, chutney, mayonnaise, yogurt and chives.
Arrange spread in attractive serving bowl; place on tray surrounded by assorted crackers, breads and vegetables.
Good vegetable choices: sliced cucumbers, trimmed green onions, baby carrots, celery sticks, red pepper slices, trimmed radishes, jicama slices
Serving Suggestions
Interesting spreads are always a welcome--and carefree-- party appetizer.
Prepare a day or two in advance and offer at cool room temperature with crackers, veggies and cocktail rye.
CHERRY SALSA
Fresh Northwest Cherry Salsa
Makes 4 servings, each serving equals one 5 A Day serving.
Ingredients
2 cups pitted fresh or frozen sweet cherries
1/3 cup Basil, fresh, chopped
1/3 cup Green peppers, finely chopped
2 tsp Lemon juice
1/2 tsp Worcestershire sauce
1/2 tsp grated lemon peel
1/4 tsp Salt
Dash of bottled hot pepper sauce
Chop cherries in food processor or manually.
Combine all ingredients; mix well.
Refrigerate at least 1 hour.
Chickpea Dip with Vegetables
Appetizers
Serves 6
This is an official 5 A Day recipe, providing six people with one and a half servings of vegetables each.
This more-heathful-than-hummus dip, with its colorful vegetable salad on top, partners well with pita bread and is great for a summer picnic or other party.
1 12.5-oz. can chickpeas, drained and rinsed well
2 tablespoons fresh lemon juice
3 drops hot pepper sauce
2 cucumbers, peeled, seeded and diced
¼ red onion, diced
1 cup plain low fat yogurt (equivalent to one 8 oz. container of yogurt)
½ tablespoon olive oil
1 carrot, grated
2 Roma tomatoes, finely chopped
Blend chickpeas, yogurt, lemon juice, olive oil, and hot sauce in a blender until smooth. Transfer dip to a shallow serving bowl, and pile the colorful vegetables on top, leaving an outer rim of dip to be seen. Serve with pita bread or toasted wheat bread triangles.
CHICKPEA DIP
4 Servings, about 3 tablespoons each, plus 4 servings for another meal or snack.
Preparation Time: 10 Minutes
Canned chickpeas, drained 1 15-1/2 ounce can
Vegetable oil 2 tablespoons
Lemon juice 1 tablespoon
Onion, chopped 2 tablespoons
Salt 1/2 teaspoon
1. Mash chickpeas in a small bowl until they are smooth.
2. Add oil and lemon juice; stir to combine.
3. Add chopped onions and salt.
4. Serve on bread or crackers.
Note: Garbanzo bean is another name for chickpea.
CHILIES CON QUESO
Makes about 2 cups.
Serving size about 1 tablespoon.
1/2 pound mild cheese (
1/4 cup purchased salsa
Cooking Directions
Shred cheese, place in small heatproof dish or skillet.
Stir in salsa.
Place over medium-hot coals; let cheese melt, stirring frequently to make sure cheese doesn't scorch on bottom of dish.
Remove to serving dish.
Serve with fresh raw vegetables or tortilla chips.
Serving Suggestions
This favorite appetizer is a great starter before a spicy meal of grilled fajitas.
CHINESE MUSTARD DIPPING SAUCE
Serves 6
2 teaspoons mustard powder
3 tablespoons soy sauce
2 tablespoons cider vinegar
1 teaspoon sesame oil
1/2 teaspoon sugar
Water, for thinning as desired
Cooking Directions
Combine all ingredients in small bowl; let rest for at least an hour to allow flavors to meld.
Taste and thin with water, if desired.
One tablespoon equals one serving.
Serving Suggestions
Let this sauce rest to allow the flavors to marry. Serve along side of pork pot stickers or Asian-style meatballs. Also good on ham sandwiches for add zip.
CREAMY HERBED PANCETTA SPREAD
Makes about 2 cups. (16 servings)
2 oz. pancetta, finely chopped
2 8-oz. packages cream cheese, softened
1/4 cup mayonnaise
2 teaspoons Dijon-style mustard
2 tablespoons finely chopped chives
1 clove garlic, minced
Directions
Beat all ingredients together in large bowl until well blended.
Spoon into a small serving bowl, or into a foil-lined 2-cup mold.
Cover; refrigerate overnight.
Turn out onto a small serving plate, remove foil; serve with crackers.
*Substitute 2 ounces prosciutto, finely chopped, for pancetta, if desired.
Serving Suggestions
Pancetta, a cured but unsmoked bacon, gives this savory spread a distinct tangy note.
Prosciutto or other tangy dry-cured ham can be substituted if pancetta is not available.
CRUNCHY PEANUT BUTTER
The Wild Vegetarian Cookbook by Steve Brill
If you own a food processor, you can make a superior peanut butter in minutes. I'm sure you won't lack uses for it.
Makes 3 Cups
4 cups unsalted dry-roasted peanuts
1/4 cup peanut oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper (1/8 teaspoon peppercorns; optional)
1/8 teaspoon freshly ground cloves (optional)
1. In a food processor using the chopping blade, process 3 cups of the peanuts along with the peanut oil and salt, until the mixture is smooth. Include the black pepper and cloves if you want a slightly spicy flavor.
2. Add the remaining 1 cup peanuts and process until they are finely chopped. (If you prefer smooth peanut butter to crunchy peanut butter, add all the peanuts at the beginning.) Crunchy Peanut Butter will keep, tightly covered, in the refrigerator for up to 2 months.
CREAMY CURRIED CHUTNEY DIP
Makes 10 (2 tablespoon) servings
Take a break from traditional summer dips and plunge into the warm flavors of
Prep Time: 5 minutes
Ingredients:
1 cup (8 ounces) sour cream
1 teaspoon McCormick® Pure Lemon Extract
OR 1 teaspoon fresh grated lemon peel
1 teaspoon McCormick® Curry Powder
1 tablespoon honey
1/4 cup fruit chutney
Directions:
1. Mix sour cream, lemon extract, curry powder, and honey until well blended. Stir chutney into mixture.
2. Serve as a dip for pita triangles or melon and pineapple wedges.
CURRIED DRIED PLUM DIP
Prep Time: 15 minutes
Servings: 14
Ingredients
• 1 package (8 ounces) cream cheese, softened
• 1 1/2 teaspoons curry powder
• 1/2 cup (about 3 ounces) chopped dried plums
• 1/4 cup mango chutney, chopped if needed
• 1/4 cup sliced green onions
• 2 tablespoons chopped almonds, toasted
Preparation
In small mixing bowl beat cream cheese and curry powder until smooth.
Fold in remaining ingredients.
Serve as a spread for sliced fresh fruits or crackers.
Tip:
To toast almonds, arrange in even layer on baking sheet.
Bake in 350°F oven 5 to 7 minutes or until golden brown.
Nutritional Information (per serving)
Calories 90
Cholesterol 20mg
% of Calories from Fat 60%
Fat 6g
Sodium 50mg
Carbohydrates 7g
Protein 2g
Fiber 1g
California Dried Plum Board - www.californiadriedplums.org
CURRY, CARROT AND WHITE BEAN SPREAD
Makes 16 servings
Ingredients:
• 2 cups water
• 2 medium carrots, peeled and sliced
• 2 tablespoons olive oil
• 1/4 cup onion, chopped
• 1 clove garlic, minced
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground cumin
• 1/2 cup canned white beans (Cannellini or navy beans), drained
• Salt, to taste (optional)
• Chopped cilantro for garnish (optional)
Directions:
1. Bring water to a boil in a small saucepan then add carrots and cook for about 7-8 minutes or until tender. Drain then set aside.
2. Heat oil in a small skillet over medium-high heat. Add onion, garlic, curry and cumin and cook until onion is tender (about 4-5 minutes.)
3. Place carrots and onion mixture in a food processor or blender then add beans and salt (if using.) Blend until smooth or to desired consistency.
4. Transfer to a bowl, garnish with cilantro and serve with your favorite crackers or bread slices.
Serving suggestions:
Spread on toasted French bread rounds or crackers or use as a dip for fresh vegetable sticks.
NUTRITION FACTS:
Serving Size: 1 tablespoon (20 g)
Servings Per Recipe: 16
DRIED PLUM & CREAM CHEESE SPREAD
Prep Time: 15 Minutes
Servings: 16
Ingredients
• 1 8 ounce package cream cheese, softened*
• 1/3 cup finely chopped dried plums, divided
• 1/4 cup finely chopped walnuts, toasted
• 1 teaspoon cinnamon
• 1 to 2 tablespoons orange juice, to taste
• 1 tablespoon honey
• Salt
Preparation
In bowl, combine cream cheese, dried plums, nuts, 1 tablespoon of the orange juice, honey and cinnamon; mix well.
Add remaining orange juice, if necessary, to reach desired consistency.
Season with salt, as desired.
To serve, spread onto toasted bagels, sliced apples, crackers or celery sticks.
Fabulous 5-Layer Dip
Serves 4
Appetizers
This is an official 5 A Day recipe and provides four people with one and a half servings of vegetables each.
1 (16 oz.) can non-fat refried beans
1½ cups non-fat sour cream
8 diced plum tomatoes
2 mashed avocados sprinkled with lime juice
3 tablespoons drained, chopped mild green chili peppers
Using a 13 x 9 x 2 glass baking dish or pan, layer the ingredients in order from beans to tomatoes. Dig in with baked tortilla chips.
FRESH SALSA
Yield: 8 servings
Fresh herbs add flavor--so you can use less salt.
6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalapeno peppers, finely chopped
3 tablespoons cilantro, chopped
juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 avocado, diced (black skin)
1. Combine all of the ingredients in a glass bowl.
2. Serve immediately or refrigerate and serve within 4 or 5 hours.
GINGER-ORANGE DIP
3 ounces thawed orange juice concentrate *
3 tablespoons olive oil
1 tablespoon grated fresh ginger
1 garlic cloved, crushed
Cooking Directions
In medium bowl stir together orange juice concentrate, olive oil, ginger and garlic. Mix well.
* 1/2 of a 6-ounce container.
Serving Suggestions
Give Appetizer Meatballs a burst of citrus with this dip. Also try a drizzle on sliced roast sandwich.
Goat Cheese Dip
12 servings
Preparation Time: 10 Minutes
1 carton (8 ounces) sour cream
1/2 cup mayonnaise
1/4 cup crumbled goat cheese
1/4 cup half and half
1 teaspoon finely chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1. In bowl, combine all ingredients; mix until blended.
2. Cover and refrigerate at least 1 hour to allow flavors to blend. Serve with French-fried potatoes or roasted potato wedges.
GRILLED SALSA-CHEESE DIP
Makes about 2 cups.
Serves 8
1/2 pound milk semi-soft cheese, such as Edam, Gouda or Jack
1/2 cup salsa
Cooking Directions
Shred cheese, place in small heatproof ceramic or metal dish or skillet.
Stir in salsa.
Place over medium-hot fire; let cheese melt, stirring frequently to make sure cheese doesn't scorch on bottom of dish.
Scoop melted cheese mixture with fresh raw vegetables and tortilla chips.
Serving Suggestions
Gather the gang around the grill for this spicy, cheesy dip. Have plenty of vegetable dippers and corn chips available for scooping.
GUACAMOLE
See also Article: Avocado, The Fruit of the Conquistador
• 1 small onion, chopped
• 3 jalapenos or 2 serrano chiles, chopped
• Chopped cilantro to taste
• Juice of one lime
• Salt to taste
• 2 ripe Hass avocados
Guacamole is a snap. Chop the onion, peppers and cilantro, add the remaining ingredients and mash with a potato masher to break down the avocado and mix everything.
Serve immediately or cover with plastic wrap and refrigerate. Make sure the plastic is actually touching the guacamole to inhibit discoloration.
Usually guacamole is served with large chunks of avocado as opposed to my procedure of thoroughly mashing it. Prepare it to suit your own taste but consider the following. When you bite into a large chunk of avocado you are tasting nothing but the avocado. What’s the point then of making guacamole? Unadulterated pieces of avocado are a little on the bland side. Mashing the avocado uniformly blends it with all of the other ingredients. Every bite is a harmonious integration of all the flavor elements. Finally, adjust the types and/or amounts of hot peppers to your preferred heat level. Although a sacrilege, substitute bell pepper for zero kick.
HAM AND DRIED FRUIT SPREAD
Makes about 32 servings.
1 cup diced ham
2 tablespoons coarsely chopped sweet onion
1 3-oz. package cream cheese, softened
1/4 cup sour cream
2 tablespoons honey
1/8 teaspoon nutmeg
1/8 teaspoon ground allspice
1/2 cup chopped dried apples
1/2 cup chopped dried apricots
1/4 cup dried cranberries
1/4 cup chopped walnuts
Cocktail bread slices
Directions
In food processor, chop ham until coarsely chopped.
Add onion, cream cheese, sour cream, honey, nutmeg and allspice.
Process with on-and-off pulses until mixed.
Add dried fruits and walnuts.
Process, pulsing, just until fruit is chopped.
Press mixture into 2-cup bowl or mold.
Cover and refrigerate 2-24 hours.
Unmold, if desired, onto serving plate.
Garnish with additional chopped walnuts and dried cranberries, if desired, and serve with cocktail bread or crackers.
Serving Suggestions
Smoky ham and dried fruit combine for a satisfying party spread.
Make a day ahead to let flavors blend
HOMEMADE SALSA
A healthful, affordable recipe.
15 minutes
Serves: 6
1 cup fresh tomatoes, diced
1/2 cup corn kernels, fresh or frozen
1/2 cup onion, diced
1 Tbsp (or less) jalapeno peppers, chopped
2 Tbsp lime juice
2 cloves fresh garlic, finely diced
1. Combine all of the ingredients.
2. Serve with lowfat baked tortilla (corn) chips, or fresh veggies, cut up.
Nutrients per serving: 1/2 cup
Calories 33; Saturated Fat 0 g; Iron 0.4 mg; Protein 1 g; Cholesterol 0 mg; Calcium 8 mg; Carbohydrate 8 g; Vitamin A 42 RE; Sodium 26 mg; Total Fat 0.4 g; Vitamin C 15 mg; Dietary Fiber 1 g
HOT ARTICHOKE AND TUNA SPREAD
Serves: 12
Ingredients:
• 1 can (6 oz.) StarKist Tuna, drained
• 1 jar (12 oz.) marinated artichoke hearts, drained
• 1 or 2 cloves garlic
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup chopped canned green chilies
• 1 tablespoon minced green onion
• 2 to 3 tablespoons mayonnaise
• hot pepper sauce to taste
• French bread or assorted crackers
Directions: In blender or food processor bowl with metal blade, place all ingredients except bread. Process until blended but not pureed.
Transfer mixture to ovenproof serving dish. Bake, uncovered in 350 degree Fahrenheit oven about 30 minutes or until mixture is golden.
Serve hot with French bread.
HOT CRAB DIP
Makes about 3-1/2 cups. (Serves 12)
Pita chips are great low-fat dippers for this scrumptious dip. To make the chips, cut 4 pita rounds in half horizontally. Cut each half into 6 wedges. Place in a single layer on an ungreased baking sheet. Bake in a 350° oven 8 to 10 minutes
Nonstick spray coating
1 cup chopped fresh mushrooms
3/4 cup Florida Orange Juice
1 14-ounce can artichoke hearts, well-drained and chopped
2/3 cup fat-free mayonnaise dressing
1/3 cup sliced green onions
1/3 cup grated Parmesan cheese
1/4 cup diced pimiento
1 6-ounce can lump crabmeat, drained, flaked, and cartilage removed
Spray an unheated medium saucepan with nonstick coating. Heat over medium-high heat.
Add mushrooms; cook and stir until tender. Remove from heat.
Add orange juice, artichokes, mayonnaise dressing, onions, cheese, and pimiento.
Gently fold in crabmeat. Transfer to a 1-quart casserole.
Bake, uncovered, in a 400° oven for 20 to 25 minutes or until bubbly.
Cool 5 minutes. Stir before serving.
Serve warm with pita chips, vegetable dippers, or assorted crackers.
HUMMUS
The Sonoma Diet by Connie Guttersen
Start To Finish: 15 Minutes
Makes: 1 3/4 Cups
Ingredients
• 1 15- to 16-ounce can garbanzo beans (chickpeas), rinsed and drained
• 1/4 cup tahini (sesame seed paste)
• 3 tablespoons water
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 clove garlic, halved
• 1/2 teaspoon kosher salt
• 1/2 teaspoon cumin seeds, toasted and ground,* or 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1 tablespoon chopped fresh flat-leaf parsley
• Lemon juice (optional)
• Fresh flat-leaf parsley
Directions
1. In a food processor combine garbanzo beans, tahini, the water, the 2 tablespoons lemon juice, the oil, garlic, kosher salt, cumin seeds, and cayenne pepper. Cover and process until smooth. Transfer to a medium bowl. Stir in the 1 tablespoon parsley. If desired, stir in additional lemon juice to taste.
2. Garnish with additional parsley. Serve with baked pita chips or vegetable dippers, or use as a spread in a grilled vegetable sandwich.
*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook about 2 minutes or until toasted and aromatic, shaking skillet frequently. Place toasted seeds in a spice grinder and process until finely ground.
Nutrition Facts per 2 tablespoons: 71 cal., 4 g total fat (0 g sat. fat), 0 mg chol.,162mg sodium, 8 g carbo., 2 g fiber, 2 g pro.
HUMMUS FOR SPRING VEGETABLES
Serves 4
Provides 1 vegetable serving per person
Hummus is a Middle Eastern spread that is sometimes served with warm pita bread. It's wonderful with lots of raw vegetables. Here's how it's made: Drain and rinse a can of reduced sodium garbanzo beans and tip into a processor or blender. Add 1 tablespoon tahini (a sesame paste), 2 tablespoons lemon juice, chopped garlic, salt, and a pinch of cayenne pepper. Turn on the machine and pour up to ½ cup of water in, then whiz to create a thick spread. Scrape into a bowl and stir in ¼ cup chopped parsley for a bright, fresh flavor. This is a terrific, fiber-rich dip for carrots, celery, peppers… you name it!
1 15½-ounce can reduced sodium garbanzo beans, drained and rinsed
1 tablespoon tahini
2 tablespoons lemon juice
2 cloves chopped garlic
¼ teaspoon salt
¼ - ½ cup water (no more than ½ cup of water because you want a thick texture)
pinch cayenne pepper
¼ cup chopped parsley
1. Place beans in a processor or blender. Add the tahini, lemon juice, garlic, salt, and cayenne. Whiz until smooth.
2. Scrape into a bowl and stir in the parsley. Serve with fresh cut up vegetables or as a sandwich spread
Nutritional Analysis per serving:
123 calories
4 g fat
28% calories from fat
0 g saturated fat
0% calories from saturated fat
17 g carbohydrates
261 mg sodium
5 g dietary fiber
ITALIAN SALSA
Also see: Article on Puttanesca Sauce
Here’s my recipe for what I call Italian salsa. Black olives are substituted for peppers and basil for cilantro. I serve it in martini glasses as an appetizer but you could also use it as a topping for bruschetta. Like salsa, it tastes best after an extended rest, (which allows the flavors to meld more thoroughly) and served at room temperature. You can rest it in the fridge overnight and then take it out at least an hour before service. Make sure the tomatoes are fully ripe.
ITALIAN SALSA
5 ripe plum tomatoes, chopped
3 cloves garlic, minced
20 small black olives, chopped
2 tablespoons coarsely grated Parmesan cheese
Basil, chiffonade, to taste
1 tablespoon extra virgin olive oil
1 ½ teaspoons balsamic vinegar
Salt and pepper to taste
Combine the tomatoes, garlic, olives, Parmesan and basil. Pour the oil and vinegar in a bowl and whisk it until an emulsion is formed. Pour this over the tomato mixture and add salt and pepper to taste.
LOW-FAT RANCH DIP
Makes 2 cups
Provides 1 vegetable serving per ½ cup portion
This fabulous dip is full of cancer-fighting nutrients and it contains the secret of a good dip-texture. The secret is beans. It's true! Canned Great Northern beans can be pureed to a silky smoothness and then made into a delicious ranch-type dip. Whiz a can of rinsed and drained beans in a blender with up to ¼ cup of water for 2 whole minutes and then scrape into a bowl. Now add ½ cup of plain yogurt, a tablespoon of roasted garlic, a pinch of cayenne pepper, and some finely chopped chives, parsley, and dried tarragon. Mix and serve with fresh spring vegetables like carrots, asparagus, and sugar snap peas. You'll get great taste with every bite.
1 15-ounce can Great Northern beans, rinsed and drained
¼ cup water
½ cup plain low-fat yogurt
½ teaspoon garlic powder or 1 tablespoon of roasted garlic
pinch cayenne pepper
¼ teaspoon pepper
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
¼ teaspoon dried tarragon
¼ teaspoon salt
1 tablespoon lemon juice
1. Whiz the beans and garlic in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky-smooth. Use a spatula to scrape the mixture into a medium bowl.
2. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl surrounded by spring vegetables such as sugar snap peas, tiny radishes, baby carrots, and lightly steamed baby new potatoes.
MUSTARD CHERRY DIP
Makes 24 servings.
(1 serving equals 1 breadstick or pretzel and about 1 tablespoon dip.)
3/4 cup dried tart cherries, chopped
1/2 cup nonfat sour cream
1/2 cup Dijon style mustard or brown mustard
2 tablespoons sliced green onion
1/4 teaspoon garlic powder
1 package (8) refrigerated breadsticks, 24 pretzel rods, or 24 crisp breadsticks
Combine cherries, sour cream, mustard, onion and garlic powder in a small bowl; mix well. Cover and refrigerate at least 30 minutes to blend flavors.
If using refrigerated breadsticks, prepare as directed on package, except cut each breadstick into 3 short pieces. Twist each piece once and place on baking sheet. Bake as directed on package.
Serve breadsticks, pretzels, or crisp breadsticks with dip.
Note: Store any leftover dip in the refrigerator. If it thickens during storage, just thin it with 2 or 3 tablespoons skim milk.
Woww so many dips, a treasure to be bookmarked..
ReplyDeletetnx dear priya
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